Aikin plank ana ɗaukarsa ɗayan mafi tasirin motsa jiki na ciki. Wannan aikin ya sami karbuwa saboda saukin horo da kuma ra'ayin cewa yana taimakawa tare da rage nauyi. Shin haka ne? Zamuyi magana game da wannan da yadda ake yin wannan aikin daidai cikin kayan mu a yau.
Aikin motsa jiki na musamman ne a cikin wannan, ba tare da na'urori da masu kwaikwaya ba, yana aiki tare da ƙungiyoyi daban daban na tsoka daban-daban. Waɗannan sune tsokoki na latsawa, ɗamara a kafaɗa, makamai, baya, ƙafafu, gindi.
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Motsa jiki na Plank yana ƙara ƙarfin jiki duka, yana taimakawa rage nauyi ta hanzarta saurin kumburi, har ma yana inganta yanayin halayyar mutum. Babu matsala idan kun fi son horon rukuni zuwa CrossFit ko horar da mutum, aikin plank ne zai sa yin wasu atisaye lafiya da tasiri.
Aikin motsa jiki yana da kyau don CrossFit ya huce!
Bari muyi magana game da abubuwa masu zuwa:
- Duk nau'ikan katako.
- Daidaita dabara.
- Fa'idodi da cutarwa ga jiki.
- Yadda ake samun cigaba akan mashaya cikin kwana 30.
Nau'in katako
Duk nau'ikan katako suna da ƙa'idodi na yau da kullun da kuma dabarun aiwatar da su. Koyaya, sun banbanta a matsayin jiki, makamai, ƙafafu, son zuciyar. Dangane da haka, a cikin kowane irin motsa jiki, ana iya haɗa ƙungiyoyin tsoka daban-daban.
- Plank a madaidaiciyar makamai... Wannan aikin motsa jiki ne. Ana yin shi a bayyane kuma shine mafi kyawun motsa jiki don haɓaka ƙarfin ƙarfafa tsokoki na ciki.
- Elbow plank wani zaɓi ne mai rikitarwa. Hangen nesa tsakanin jiki da bene ya ragu, yana sa ya zama da wuya a tsaya. Baya ga tsokoki na latsa, manyan tsoka mai pectoralis, deltoid, babban tsoka mai murabus na baya, tsokoki na gaban cinya an haɗa su cikin aikin.
- Plank tare da miƙe hannu ko ƙafa... Yana ƙarfafa tasirin aikin motsa jiki ta hanyar rage mashin. Yana sanya damuwa mai yawa akan tsokoki kuma yana haɓaka daidaituwa da kyau.
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- Shafin gefe... Wato, kana tsaye a tsayayyen wuri a kan hannu 1 da kafa 1.
Bayan ƙwarewar waɗannan darussan, daga baya zaku iya haɓaka aikin motsa jiki ta hanyar ƙara tsalle, turawa, juyawa, huhu zuwa fasalin na yau da kullun, tare da amfani da ƙarin na'urori, misali, ƙwallon ƙwallon ƙafa, benci, nauyi a cikin hanyar fanke ko sandbag.
Akwai shirin motsa jiki a cikin sama da bambancin ɗari daban-daban. A yau za mu yi dubi sosai kan nau'ikan gargajiya guda biyu: a kan makamai da a gwiwar hannu. Motsa jiki yana da sauƙi, duk da haka, idan kuka keta dabarar aiwatarwa, tasirinsa na iya zuwa wofi. Sabili da haka, kafin shiga cikin mashaya, karanta a hankali rubutun da ke ƙasa sannan fa'idojin aikin zai zama babba.
Fasahar aiwatarwa
Yanzu zamu gano yadda za ayi atisayen katako ta amfani da misalin fasahohi biyu na aiwatar da kisa - a madaidaiciyar makamai da kuma gwiwar hannu.
Yayi cikakken bayani kuma mai fahimta game da mashaya akan bidiyon - bari mu kalla!
Plank a madaidaiciyar makamai
Ka tuna, fasaha ce madaidaiciya da ke da mahimmanci. Bugu da ari, tun da kun gano yanayin motsa jiki, a hankali za ku iya inganta alamomin lokaci. A ranar farko ta aji, tsayawa cikin mashaya na dakika 20 zai isa ga mai farawa. Kowace rana zaka iya inganta sakamakon ka sannu a hankali. Bayan haka zaku sami kyakkyawan sakamako.
Idan baku da mashawarci tare da ku wanda zai bincika madaidaiciyar dabarar, to, kuyi aikin a gaban madubi. Hakanan amfani da tabarmar dacewa.
- Aauki matsayi mai sauƙi. Daga wannan matsayin, ɗaga kanka sama don kawai ka dogara ga tafin hannu da yatsun kafa. Hannun ya kamata su kasance daidai a ƙarƙashin kafadu.
- Kada ku tanƙwara ƙafafunku, riƙe su madaidaiciya
- Matsayin baya yana madaidaiciya. An saukar da kafada. Kada ka zaga bayanka ko kuma girma da kashin bayan ka. Saka ido
- Dole ne a kiyaye latsawa a matsakaicin tashin hankali kuma ba a huta ba har zuwa ƙarshen sandar.
- Za a iya haɗa ƙafa tare, ko kuma a yada shi zuwa faɗin kafada. Girman faɗin ƙafafunku, mafi sauƙin yin aikin, duk da haka, zaku rage ingancin tsokoki.
- Numfashi - nutsuwa da ci gaba
Matsalar motsa jiki
- Kwancen kafa ɗaya. Wajibi ne a tashi tsaye, kiyaye duk dokokin da ke sama da ɗaga ƙafa ɗaya sama, kiyaye yanayin jiki a tsaye. Bayan kammala aikin tare da kafa ɗaya, maimaita tare da ɗayan. Don kiyaye daidaito, za a iya sanya hannayen ka dan ya fi kafada kafada kadan.
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- Miƙa katako. Tsaye a cikin allon, kaɗa hannu ɗaya a gaba ko ɓoye shi a bayan bayanka kuma ka daidaita ma'auninka, ka tabbata cewa bayanka ya miƙe. Maimaita matakai iri ɗaya da ɗaya hannun.
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Elbow plank
Ka'idar aiwatarwa daidai take da na sandar hannu. Bambancin kawai shine kana dogaro da goshin gabanka. Don yin wannan, kuna buƙatar tanƙwara hannayenku, kiyaye gwiwar hannu sosai a ƙasan kafadunku. Tabbatar cewa kashin baya baya lankwasawa, kashin baya baya fitowa, kuma rashi ya kasance cikin tashin hankali.
Matsalar motsa jiki
- A kafa daya. Jingina a gwiwar hannuwanka, ɗaga ƙafa ɗaya sama ka tsaya a wannan matsayin. Sannan a maimaita tare da dayan kafar.
- Tare da miqe hannu. Daga katangar gwiwar hannu, mika hannunka gaba. Bayan ka tsaya cak a wannan matsayin na yan dakiku, canza hannunka.
- Za a iya haɗa katako a kan makamai da gwiwar hannu zuwa aiki guda. Da farko, ɗauki matsayi a madaidaiciyar hannayenka, sa'annan ka ƙasa a gwiwar hannu biyu, a lankwasa ɗaya hannun, sannan ɗayan. Sannan komawa matsayin farawa. Maimaita 'yan sau.
Bidiyo tare da zaɓuɓɓuka daban-daban guda 5 masu ban sha'awa da tasiri, ga waɗanda suke da tabbaci suke yin fasalin wannan aikin:
Fa'idodi da cutarwa na katako
Me yasa aikin plank yake da amfani? A yanayi, fa'idodi daga gare ta na iya kasu zuwa abubuwa da yawa, kamar fa'idodi ga baya, ƙafafu da ɓoye. Bari muyi magana dalla-dalla game da kowane al'amari dangane da fa'idodi da cutarwar motsa jiki.
Fa'idodi ga baya
Ciwon baya yana shafar yawancin mutane waɗanda ke jagorancin rayuwa mara kyau. Baya baya wuri ne mai rauni ga duka 'yan wasa kwararru da baƙi na motsa jiki na yau da kullun. Babban dalilin wannan shine tsokar jijiyoyin mara karfi. Amfanin Plank Back Exercise shine ya ƙarfafa ƙungiyoyin tsoka waɗanda ke da alhakin daidaita jikin mu. A yayin katako, ana aiki da manyan tsokoki na baya: madaidaiciya, lats, tsokoki na ƙananan baya da wuya. Irin wannan nauyin mai daidaituwa a kan ɓacin ciki da baya yana sa yanayin ya zama daidai kuma ƙwanƙwasa ciki. Yin aikin motsa jiki na yau da kullun, zaku iya kawar da ciwon baya, lura da ci gaba a cikin ƙarfin motsa jiki, da rage girman raunin rauni na kashin baya. Bar na baya zai hana osteochondrosis.
Koyaya, yi hankali: motsa jiki na iya zama cutarwa idan kuna da matsaloli tare da kashin baya. Cin zarafin dabarun na iya haifar da rauni na baya.
Fa'idodi don ƙafa
Kusan dukkanin jijiyoyin kafa suna aiki a cikin katako. A cikin nau'ikan motsa jiki daban-daban, gluteus maximus da gluteus maximus tsokoki suna cikin babbar damuwa, tsokoki na cinyoyi da tsokoki maraƙi suna aiki. Ta yin katako a kai a kai, za ka lura cewa ƙwayoyin ƙafafu suna da ƙarfi kuma suna da ƙarfi, gindi yana daɗa ƙarfi, kuma ƙafafu suna da siriri. Buttock plank yana da wani sakamako mai kyau - raguwar kwayar halitta, saboda ci gaban haɓakar microcirculation a cikin wannan yankin. Lokacin fara motsa jiki, yakamata kuyi la'akari da babban tashin hankali wanda ya faɗi akan ƙafafu.
Kodayake katako na gargajiya ana yin sa a tsaye kuma yana da tasiri mai laushi akan gabobin, a wasu lokuta, kamar matsalolin ƙafa, motsa jiki na iya zama cutarwa.
Sliming
Babban labari ga wadanda suke neman su rage kiba. Ta hanyar yin sandar, zaka iya kawar da waɗancan ƙarin fam din cikin sauri. Kamar yadda kuka sani, ana samun tasirin ragin nauyi a yanayin ƙarancin kalori. Wato, kuna buƙatar kashe kuzari fiye da yadda kuke cin abinci. Ta hanyar haɗuwa da abinci mai gina jiki da motsa jiki na katako, zaku iya saurin haɓaka ƙarfin ku, wanda zai haifar da asarar nauyi. Amfanin rasa nauyi shine motsa jiki na motsa jiki yana matse fata kuma yana sa ya zama na roba.
Contraindications
Mun riga mun gano abin da mashaya ke bayarwa da fa'idodin aikin. Lura, koyaya, cewa sarrafa sandar na iya zama cutarwa. An hana shi cikin mutanen da ke fama da rauni na kashin baya, kayan diski, da mata masu juna biyu. A lokacin bayan aiki da lokacin bayan haihuwa, motsa jiki ya kamata kuma ayi taka tsan-tsan. Irin waɗannan mutane ya kamata su nemi likita, in ba haka ba za su iya haifar da mummunar illa ga lafiyar su.
30 kwanakin shirin
Motsa jiki na Plank zai zama mai taimako maka mahimmanci akan hanyar zuwa lafiya da kuma kyakkyawan adadi. Bayan ƙwarewar yadda ake yin mashaya daidai, fara karatun ku. Tasiri mai kyau na horo ba zai daɗe yana zuwa ba.
Yi amfani da Shirin Motsa Jirgin Saman Kwanki 30. A ciki, zaku iya haɗa nau'ikan daban-daban. Kun riga kun san yadda kowane motsa jiki yake da amfani. Bayan wata guda, zaku ji tasirin motsa jiki kuma ku ga sakamako mai ban mamaki. Yi sandar tsawon kwanaki 30 ta amfani da wannan makircin, wanda zai ba ka damar samun ci gaba ta hanyar ƙara lokacin aiwatarwa a hankali.
Rana 1 | 20 sec |
Rana ta 2 | 20 sec |
Rana ta 3 | 30 sec |
Rana ta 4 | 30 sec |
Rana ta 5 | 40 sec |
Rana ta 6 | Nishaɗi |
Ranar 7 | 45 sec |
Rana ta 8 | 45 sec |
Ranar 9 | 1 min |
Ranar 10 | 1 min |
Ranar 11 | 1 min |
Ranar 12 | 1 min 30 daƙiƙa |
Ranar 13 | Nishaɗi |
Ranar 14 | 1 min 30 daƙiƙa |
Ranar 15 | 1 min 30 daƙiƙa |
Ranar 16 | Minti 2 |
Ranar 17 | Minti 2 |
Ranar 18 | 2 min 30 daƙiƙa |
Ranar 19 | Nishaɗi |
Ranar 20 | 2 min 30 daƙiƙa |
Ranar 21 | 2 min 30 daƙiƙa |
Ranar 22 | 3 min |
Ranar 23 | 3 min |
Ranar 24 | 3 min 45 sak |
Ranar 25 | 3 min 45 sak |
Ranar 26 | Nishaɗi |
Ranar 27 | 4 minti |
Ranar 28 | 4 minti |
Ranar 29 | 4 min 30 daƙiƙa |
Ranar 30 | Minti 5 |